hvem er vi?
MuscleFit Program er et træningsprogram lavet af erfarne trænere med baggrund inden for træning og sundhed. Programmet fokuserer på styrke, vægtløftning, gymnastik og konditionstræning. Vi tilbyder også personlig coaching og fremskridtssporing gennem en app. Velegnet til alle niveauer

MUSCLEFIT PROGRAM - ET TRÆNINGSPROGRAM

Dagens program til din træning

Uge 3 Træning 3

Odense Crossfit Træninigsprogram Crossfit program wallballs

Warm up

2 rounds
2 rounds with an empty barbell

10 x Elbow rotations 
6 x Muscle clean
8 x Good morning 
6 x Thrusters

A) Power Clean

4 sets of 2.2.2.2 reps

1 x power clean + 1 x hang power clean
Rest 20 sec between

Rest 2 min between sets

Comment: 1 set= 2.2.2.2. Do the 2 reps (1 power clean + 1 hang power clean) then rest for 20 sec. Continue 4 times and afterward rest for 2 min. Repeat this in 4 sets.
Do some warm up sets. Begin heavy and try to build more weight every set.

5 sets of 5 jumping back squats

Rest 1-2 min between sets

Comment: Jump as high as you can. Land softly in a squat position and then be ready for the next jump. You don’t have to rush the jumps. Focus is to jump high and not fast. RIR 5. RIR= Reps in reserve (performed with a weight where you can do 5 more reps before failure).

Then with the same weight:

2 sets of 12 reps back squat
Rest 1-2 min between sets

c) WOD

EMOM 20

1: 40-70 Single unders/Double unders
2: 12-16 DB thrusters @10/15 Intermediate: @15/22,5 RX: @17,5/25
3: 15-20 AB-mat sit ups
4: 12-16 Alt. DB snatch

D) Pump Work

3 rounds of

8 meter x Double DB Death march 
Rest 30 sec
8 x Front foot elevated split squats (8 reps on each leg) 

Rest 1 min

Forrige træning
næste træning
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